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Home Soups

Healthy Creamy Zucchini Soup

By:Nagi
Published:30 Aug '17Updated:14 May '20
155 Comments
Recipe v Video v Dozer v

You don’t need loads of cream to make a Creamy Zucchini Soup because the natural texture of cooked zucchini blends into a thick, silky soup. This is a bowl of goodness to warm your soul, it’s ultra tasty and yet only 220 calories for a big bowl, or 98 calories if you skip the cream!

Silky, thick, Healthy Creamy Zucchini Soup. Perfect for dunking in hot crusty bread! www.recipetineats.com

Creamy Zucchini Soup

Let’s talk SOUP.

Specifically, Creamy Zucchini Soup. A HEALTHY one. I haven’t deliberately made this healthy, this is simply the way I make Cream of Zucchini Soup. And in fact, there’s a good glug of cream stirred into the soup at the end. Which you can afford to do because even with the cream, it’s only got 220 calories per serving – for a big generous bowl.

And without the cream, it’s only got 98 calories a serving. Crazy, huh? And you know, yes I’m an advocate for adding a splash of cream into the soup (or butter!), but even without, this is a really ultra tasty soup!

Silky, thick, Healthy Creamy Zucchini Soup. Perfect for dunking in hot crusty bread! www.recipetineats.com

Let’s take a good look at the star of this recipe. Zucchini. LOTS of it. 1 kg / 2 lb to be exact. This is such a great recipe to use up zucchini – it’s pretty much available all year round, and often very good value!

Silky, thick, Healthy Creamy Zucchini Soup. Perfect for dunking in hot crusty bread! www.recipetineats.com

Silky, thick, Healthy Creamy Zucchini Soup. Perfect for dunking in hot crusty bread! www.recipetineats.com

Once cooked until soft, zucchinis whizz up into a silky, smooth, thick soup. No roux, no potato, no cornflour, no thickeners required. The cream stirred in at the end isn’t for thickening, it’s for flavour.

See how thick it is?

Silky, thick, Healthy Creamy Zucchini Soup. Perfect for dunking in hot crusty bread! www.recipetineats.com

There I am going on and on about how healthy this soup is, then I show you a photo of me dunking a butter slathered piece of toast into the soup with my little Chipolata-Sausage-like-fingers. (Though speaking of Chipolatas, they would be terrific in the Sausage Pasta I shared on Monday! 😂)

Here are some of my favourite Soup Dunkers:

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World’s Easiest Yeast Bread recipe – Artisan, NO KNEAD crusty bread
Cheese stretch picking up piece of Quick Cheesy Garlic Bread
Quick Cheesy Garlic Bread
Close up of sandwich bread without yeast
Sandwich Bread WITHOUT yeast
Better than Pizza Hut! For a truly religious Garlic Bread experience, skip the artisan bread and use a basic French stick. And no skimping on butter! recipetineats.com
Better-Than-Dominos Garlic Bread
Close up of slice of Irish Soda Bread (no yeast bread)
World’s best No Yeast Bread – Irish Soda Bread
These No Knead Dinner Rolls are like magic! Astonishingly easy, no stand mixer, just mix the ingredients in a bowl! recipetineats.com
Soft No Knead Dinner Rolls
No Knead Soft Dinner Rolls fresh out of the oven, ready to be eaten
Breads

This recipe makes a pretty big pot of this soup. In fact, it will serve 5 comfortably, or 4 with big appetites. I always make a gigantic pot because a) it freezes well; and b) this is my “go to” recipe when I load up on bargain zucchinis. I picked up 1 kg / 2 lb for a mere $1.99 from Harris Farms last week and had basic homemade vegetable broth made from offcuts so in all honesty, this entire recipe probably cost me $4 to make.

Enjoy! – Nagi x


WATCH HOW TO MAKE IT

Healthy Creamy Zucchini Soup recipe video. Dozer fans – don’t miss his cameo at the end of the video! I gasped out loud with disapproval…..

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Silky, thick, Healthy Creamy Zucchini Soup. Perfect for dunking in hot crusty bread! recipetineats.com

Creamy Zucchini Soup

Author: Nagi
Prep: 10 mins
Cook: 20 mins
Total: 30 mins
4.93 from 51 votes
Servings4 -5 people
Tap or hover to scale
Print
  • 257
You don’t need loads of cream or even a roux to make a creamy zucchini soup. The natural texture of the zucchini flesh whizzes up beautifully to be a silky, creamy texture. It’s well worth the extra few minutes to saute onions until golden for the extra flavour it adds. Topping the soup with a pinch of parmesan is a great finishing touch, otherwise try croutons, finely sliced basil or other herb.

Ingredients

  • 1 tbsp olive oil or butter
  • 2 garlic cloves , minced
  • 1 large onion , chopped (brown, yellow or white)
  • 1 kg / 2 lb zucchinis , cut into 1.5cm / 3/5” slices, larger ones halved (Note 1)
  • 3 cups / 750 ml vegetable or chicken broth , preferably salt reduced
  • 1 cup / 250 ml water
  • 3/4 cup / 185 ml cream, heavy / thickened (or light or add a good knob of butter instead) (Note 2)
  • 1 cup / 250 ml milk , any fat %, or more cream

Garnish:

  • Cream , for swirling
  • Finely shredded parmesan

Instructions

  • Heat oil in a large pot over medium high heat. Add garlic and onions, and cook for 3 - 4 minutes until they are light golden brown.
  • Add zucchinis, broth and water. Bring to a boil, then cover and reduce heat to medium. Optional: Scoop brown foam (scum) off surface every now and then.
  • Cook for 15 - 20 minutes or until zucchini is very soft.
  • Use a stick blender to whizz until smooth. (Note 1 for blender)
  • Stir through cream and milk. Add salt and pepper to taste.
  • Ladle into bowls, swirl over a touch of cream if desired, a pinch of shredded parmesan, and more pepper. Serve hot or at room temperature.

Recipe Notes:

1. Known as Courguettes in the UK and some parts of Europe. You will need about 6 medium ones (about 20cm/8" long, 4cm / 1.5" wide), or 8 small ones, or 4 - 5 large ones.
2. The cream adds a touch of richness to an otherwise very healthy soup. Feel free to use a low fat cream if you prefer, or creme fraise or mascarpone. Or even a good knob of butter!
3. BLENDER: To use a blender, you must cool slightly before whizzing otherwise the heat will expand, the lid will blow off and you’ll get soup EVERYWHERE – trust me, I’ve made this mistake and it will even get on the ceiling! Whizz in 2 or 3 batches then return to pot.
4. Nutrition per serving, assuming 5 serving. Excludes cream garnishes, bread etc. If the cream is omitted from the recipe, it reduces to 98 calories per serving.

Nutrition Information:

Serving: 512gCalories: 215cal (11%)
Did you make this recipe?I love hearing how you went with my recipes! Tag me on Instagram at @recipe_tin.

PS Little tip for a basic “mash up” homemade vegetable broth – I don’t have a composter or chooks (that’s “chickens” in Aussie speak) so what I do is shove all veggie offcuts in large plastic bags and store them in the fridge. For a 4 litre/ 4 quart pot, I put in 6 cups of water then jam pack it (and I mean press it down good) with veggie scraps & sad floppy herbs, a quartered onion, 3 garlic cloves minced, big pinch of pepper and 2 bay leaves. Simmer away for 40 minutes –  1 hour lid off, reducing it right until I have 3 cups of liquid (strained, squeeze out liquid from veggies. Pretty much everything goes into the offcuts bag, even onion skins, dirty potato skin, the dirt coated roots of things, even corn cobs after I cut the corn off. If you have lots of dirt coated things in your stock, just let it settle then pour off the top, avoiding the bits at the bottom.

More zucchini recipes

  • Crispy Zucchini Fritters

  • Cheesy Zucchini Bread (No Yeast)

  • Greek Zucchini Tots

  • Healthy Cream of Vegetable Soup (Zucchinis are the secret ingredient for ultra low cal creamy white soup!)

  • Chinese Zucchini Pancakes

  • Zucchini Tian (French Rice Bake)

And more creamy soups!

  • Homemade Cream of Chicken Soup – bid Heinz goodbye!

  • Ham and Corn Chowder with Potato

  • Broccoli Potato Soup and Broccoli Cheese Soup

  • Creamy Carrot Soup

  • Creamy, Dreamy Cauliflower Soup

  • Super Low Cal Creamy Vegetable Soup

  • Creamy Vegetable Soup with Noodles

  • Browse all Soups


LIFE OF DOZER

It’s really hard to concentrate on my computer when that face is shoved in front of me like that.

I’m pretty sure it’s not my tea he’s after, it’s the Shortbread. 😉

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155 Comments

  1. Nicolasmithston says

    March 6, 2023 at 10:59 pm

    5 stars
    We’re having a veritable GLUT of zucchinis this late summer in our garden so turned to this recipe. So simple. First time trying – awesome. Second time trying we didn’t have cream or milk so tried sour cream instead …….OMG!!! Maybe that’s just our taste but the sub of sour cream sends this (for us) from a great meal to sublime. What an awesome and easy way Nagi to make amazing lunches from waaaay too much of a bounty of zucchinis. Continue to love your recipes 🥰

    Reply
    • Wendy says

      April 14, 2023 at 9:59 am

      I was thinking “I wonder how it would be with sour cream?” Low and behold, I read the comments and see you’ve tried it; it’s a winner. Thanks for sharing.

      Reply
  2. Kim says

    July 15, 2022 at 5:48 am

    Hi! Just wanted to say, this is a great basic way to make any kind of vegetable soup – my go to – that you can make as skinny or decadent as you want. Never could understand why so many folks think soup is complicated. Thanks for all your recipes, Nagi!

    Reply
  3. Kelly Evans says

    June 7, 2022 at 5:13 pm

    5 stars
    Really good, Thankyou!

    Reply
  4. Rebecca says

    October 18, 2021 at 6:07 pm

    5 stars
    Made this soup tonight and it was lovely. Entire family enjoyed it.

    Reply
    • Nagi says

      October 19, 2021 at 3:41 pm

      Thanks! N x

      Reply
      • Maria Liberatore says

        November 8, 2021 at 2:43 pm

        Best soup ever!! This was devine and so easy. Love your recipes!!

        Reply
  5. Lauren says

    September 30, 2021 at 10:35 pm

    5 stars
    I love your recipes! Would I be able to add potato to this or would you not recommend?

    Reply
  6. Zoe Anderson says

    August 31, 2021 at 8:32 pm

    5 stars
    I am the only courgette lover in my family so I don’t get them often but this soup was So delish and so bonkers easy that I am sure I will soon change everyone’s mind 🤗

    Reply
  7. Christina R. says

    August 29, 2021 at 4:39 am

    This soup was outstanding! The proportions of everything was spot on. I have tried other zucchini soup recipes but they have all been lacking. Nice to have a super delicious way to use up our zucchini. Thanks very much for this recipe, Nagi (and Dozer).

    Reply
  8. Lorraine says

    August 21, 2021 at 10:24 pm

    5 stars
    OMG!!!!!! I don’t tend to comment on recipes. This soup is truly wonderful, healthy and comforting. So quick and easy to make but full of flavour. Great to use up our allotment courgettes. Thank you so much

    Reply
  9. Ellen says

    May 29, 2021 at 2:00 pm

    5 stars
    Thanks for the recipe Nagi! I’ll grab a bag of Woolies ‘the odd bunch’ zucchini’s when I see them to make this soup. Easy and tasty.

    Reply
  10. grace says

    May 24, 2021 at 10:35 pm

    5 stars
    Hi Nagi,I’m from the Netherlands
    Your zucchini soup is out of this world everyone in my family loves it, so from now on I will make it regularly.thanks so much .

    Reply
  11. ellen pollard says

    March 12, 2021 at 1:04 pm

    5 stars
    Thanks Nagi! This was easy, turned out perfect and the people I made it for loved it!

    Reply
  12. Jill Campbell says

    March 8, 2021 at 12:18 pm

    Hi Nagi, I’m just making the soup now. Can I freeze it? Is so sound I leave out the cream and add when thawed?

    Reply
    • Nagi says

      March 9, 2021 at 10:36 am

      Hi Jill, yes you can, add the cream and then once you thaw, if you find the cream splits from the soup, just give it a quick blitz to bring it back together. Enjoy! N x

      Reply
      • Jill says

        March 11, 2021 at 7:10 pm

        Thank you

        Reply
  13. Belinda says

    February 8, 2021 at 9:07 am

    This delicious soup is a regular at our place during zucchini season. I use Greek yoghurt instead of cream which adds a nice tang.

    Reply
  14. Adnan Usman says

    January 27, 2021 at 9:34 am

    I have a question and i saw the video now twice and noticed that u only put in the cream but there was no milk. Do a have to put the milk in to or not ?
    I’m a bit confused

    Reply
  15. Pete Stewart says

    January 4, 2021 at 6:16 pm

    Hi Nagi – I think you meant 15mm not cm- Apart from that a great soup and I used coconut cream instead of dairy.- lovely.

    Reply
    • Jill says

      March 8, 2021 at 12:15 pm

      The recipe says 1.5cm but it may have been changed after your comment.

      Reply
  16. Sam M says

    January 4, 2021 at 1:53 pm

    5 stars
    I just made this for the first time, after finding myself with too many zucchinis. It was a huge smash hit with my husband and parents in law. So delicious! It will definitely be part of our regular menu from now on.

    Reply
  17. Marta Venturini says

    October 29, 2020 at 11:35 am

    Hi Nagi! Could I add some potatoes to thicken the soup a bit? Or would it alter the taste and texture too much? Thanks in advance (going to make it tomorrow) 🙂

    Reply
    • Karen B says

      August 19, 2021 at 11:55 am

      Try adding some white cannelini beans. It will thicken the soup and add more protein and less carbs than potatoes. Although if you like potatoes I think that they would be good too, I don’t think they would change the flavor too much.

      Reply
  18. Marika says

    September 24, 2020 at 11:16 am

    5 stars
    Another successful recipe! Just made this soup for dinner. Even my husband who doesn’t like zucchini AT ALL (he never touches them when they are on a plate), liked the soup! Miracles do happen.

    Thank you, Nagi! ❤️

    Reply
  19. Daniella says

    August 8, 2020 at 1:42 pm

    5 stars
    Such a great and easy recipe! I added a bit of rice to make it more filling and just roughly mashed the zucchini so there were chunks every so often and it was such a good dish. Will defs be making it again, thanks Nagi!

    Reply
  20. Sue says

    May 7, 2020 at 6:23 am

    What kind of spices or herbs can we add to it? I havent tried it yet but im wondering about the spices.

    Reply
    • Petrina says

      January 18, 2023 at 6:09 pm

      I added some mild curry powder and a little tumeric

      Reply
    • Nagi says

      May 7, 2020 at 8:03 am

      Hi Sue – you can pimp it up with some spices or herbs if you like, a little cayenne if you like spice or some fresh tarragon, chives or even basil would be lovely! N x

      Reply
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Hi, I'm Nagi!

I believe you can make great food with everyday ingredients even if you’re short on time and cost conscious. You just need to cook clever and get creative! Read More

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